2019 #GetGolfFit: Pigeon Flow

Pigeon Flow is a thoracic spine rotation exercise that will improve your upper-body rotation and allow you to achieve more distance in your game.

Class-A PGA Professional and former NFL player Jason Witczak of The Club at Pradera and Pinery Country Club and Elizabeth Martin are back to show you another exercise that will help you increase your flexibility and the range of motion.

All you will need for this exercise is a mat so that you can perform this exercise on the ground.

From a seated position, lean forward and put the leg of your choice behind you and keep it slightly bent along the ground. Keep your other leg in front of you as if you are sitting cross-legged. Lean forward and put both hands on the ground for support. See the image below to help you get in the correct position.

Elizabeth Martin executes the Pigeon Flow exercise.

Once you’ve found the correct position, move your upper body and arms in the same direction your front foot is facing. Rotate as much as you can in that direction maintaining stability with both arms. Once you have reached full rotation, reach out as far as you can with your arms and push your hips away. Keep this posture for at least a second.

Rotate back to the square position and then out to the same side for the next repetition.

Switch the position of your legs so that the leg that was out in front during the previous set is now out behind you. Do another set exactly like the first, but rotating in the opposite direction.

The set and repetition amounts will vary based on the golfer, but four sets of 12 reps is a great place to start.

Continuous use of this exercise will improve your flexibility and give you a wider range of motion when you take the club back. A wider range of motion in your back swing translates to more swing speed and more distance in your game.

What you’ll need:

  • Mat

How to do it:

  • Assume the “Pigeon Position” with one leg slightly bent behind you and the other ben at a 45-degree angle in front of you
  • Reach your arms out in front of you and place your hands on the ground for stability
  • Rotate towards your front foot and reach your arms out as far as you can while pushing your hips away
  • Return to square
  • Repeat

You can find more of these exercises by following Golf Digest Top 50 Golf Fitness Trainer Andrew Hannon on Instagram at @Ando_PFS.

You can follow Colorado AvidGolfer on Instagram at @ColoradoAvidGolfer

Follow Jason Witczak on Instagram at @JWitPGA

Also, follow Elizabeth Martin on Instagram at @Elizabeth_Diane22

Want more golf fitness tips? Visit our LIFESTYLE PAGE.

Colorado AvidGolfer Magazine is the state’s leading resource for golf and the lifestyle that surrounds it, publishing eight issues annually and proudly delivering daily content via coloradoavidgolfer.com.

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